Interval workout time calculator
Enter the intervals to get the total time. The result updates as you type; the link under it opens the same intervals in the web timer.
Reference totals
| Workout | Work / rest | Rounds | Sets | Between sets | Total |
|---|---|---|---|---|---|
| Tabata | 0:20 / 0:10 | 8 | 1 | – | 4:00 |
| Double Tabata (16 rounds) | 0:20 / 0:10 | 16 | 1 | – | 8:00 |
| Tabata × 3 blocks, 1 min between | 0:20 / 0:10 | 8 | 3 | 1:00 | 14:00 |
| HIIT 40/20 × 10 | 0:40 / 0:20 | 10 | 1 | – | 10:00 |
| HIIT 45/15 × 3 sets of 8 | 0:45 / 0:15 | 8 | 3 | 2:00 | 28:00 |
| Circuit 45/15 × 10 stations × 3 | 0:45 / 0:15 | 10 | 3 | 1:30 | 33:00 |
| 7-minute workout | 0:30 / 0:10 | 12 | 1 | – | 8:00 |
| Boxing 12 × 3 min | 3:00 / 1:00 | 12 | 1 | – | 48:00 |
Formula: get-ready + sets × rounds × (work + rest) + (sets − 1) × rest between sets.
Questions
How is the total calculated?
Get-ready time + sets × rounds × (work + rest) + (sets − 1) × rest between sets. Tick the box to leave out the rest after the last round of each set.
How long is 10 rounds of 40/20?
10:00.
How long is 3 sets of 8 rounds of 45/15 with 2 minutes between sets?
28:00.
Timers for this
Other guides
- How long is a Tabata?
- How long is a boxing round?
- EMOM vs AMRAP
- How many rounds of HIIT? Work-to-rest ratios and rounds
- The Flowtime technique
General information, not medical advice.
Pulse for iPhone and Apple Watch
The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.
168 palettes8 free, all 168 with Pro.
Apple WatchSaved interval timers run on the watch, with a haptic at each transition.
Live ActivityThe countdown shows on the Lock Screen and in the Dynamic Island.
Saved timers3 free, unlimited with Pro. Flow sessions, labels and history.